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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 31 days ending Oct 31, 2014:

activity # timemileskm+m
  Orienteering14 14:10:41 26.21 42.18 761
  Running8 4:25:14 5.37 8.64 26
  Strength 1 2:30:00
  Cycling2 1:42:00
  Total19 22:47:55 31.58 50.83 787

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Friday Oct 31, 2014 #

Strength 2:30:00 [1]

Shoveling and raking Gravel.

Thursday Oct 30, 2014 #

6 PM

Orienteering 1:12:42 intensity: (10:05 @1) + (18:38 @2) + (37:38 @3) + (6:21 @4) 9.58 km (7:35 / km) +66m 7:20 / km
ahr:160 max:185 shoes: NB 1080v2

Technical training on the downtown and Ottawa U maps. did a series of intervals.

Wednesday Oct 29, 2014 #

6 PM

Running 1:05:14 intensity: (13:40 @1) + (12:54 @2) + (19:52 @3) + (18:48 @4) 8.64 km (7:33 / km) +26m 7:26 / km
ahr:162 max:189 shoes: Saucony Triumph 10

OOC running training. ran to the 4h loop and went around it once for warm-up. then from the baseball diamond did 6 varied length intervals alternating on grass and pavement.

Monday Oct 27, 2014 #

Cycling 40:00 [3]

Orienteering 30:00 [2]

Sunday Oct 26, 2014 #

Orienteering race 2:00:00 [3]

Ottawa Rogaine. I did the 2 hour solo. Planned to try to get all the controls but there wasn't enough time. missed 8 controls. running felt good for the first half, started to slow down a bit in the second half.

Running warm up/down 15:00 [2]

Friday Oct 24, 2014 #

Orienteering 1:50:00 intensity: (1:00:00 @2) + (50:00 @3)

Picking up controls from yesterday with Jeff. started with a line-O to the far side of the map then split up and picked up the controls on the way back.

Thursday Oct 23, 2014 #

Orienteering 1:02:00 [2]

Night-O Technical training in Gatineau Park. Did a mini rogaine with a 1 hour time limit in the dark.

Wednesday Oct 22, 2014 #

Running 1:00:00 intensity: (15:00 @2) + (30:00 @3) + (15:00 @4)

OOC running training.

Monday Oct 20, 2014 #

Orienteering 1:00:00 [2]

KRF control set-up and take-down and coaching.

Sunday Oct 19, 2014 #

Orienteering race 1:24:00 [3]

Time-O at Cedarview West.

Saturday Oct 18, 2014 #

Cycling (Bike-O) 52:00 [3]

Bike-O at Lac Beauchamp. first time trying bike orienteering. It was a score-O format with a 1 hour time limit. I managed to get all the controls under the time limit. I used my cross bike which worked out quite well for the most part although it was a bit bumpy on the bare rock.

Cycling warm up/down 10:00 [2]

Friday Oct 17, 2014 #

Orienteering 35:00 [3]

Picking up model map controls from the Ecowellness centre and Arnprior.

Monday Oct 13, 2014 #

9 AM

Running warm up/down 25:00 [3]

10 AM

Orienteering race 18:16 [4] 4.1 km (4:27 / km) +25m 4:19 / km
shoes: Inov-8 X-Talon 212 2014

NAOC sprint.
1 PM

Orienteering race 18:55 [3] 3.0 km (6:18 / km)
shoes: Inov-8 X-Talon 212 2014


Sprint - Course 5a - Splits

Sunday Oct 12, 2014 #

Running warm up/down 25:00 [2]

Orienteering race 1:17:25 [3] 7.9 km (9:48 / km) +115m 9:08 / km
shoes: Inov-8 Oroc 280 2014

NAOC long.

Long - Course 9 - Splits

Saturday Oct 11, 2014 #

Running warm up/down 30:00 [2]

Orienteering race 38:36 [4] 4.3 km (8:59 / km) +75m 8:15 / km
shoes: Inov-8 X-Talon 212 2014

NAOC middle.

Middle - Course 9 - Splits

Friday Oct 10, 2014 #

Event: NAOC2014 (North American Champs/Ottawa O-Fest)
 

Sunday Oct 5, 2014 #

Running warm up/down 25:00 [2]

Orienteering race 36:58 [3] 4.3 km (8:36 / km) +185m 7:04 / km
shoes: Inov-8 X-Talon 212 2014

US champs middle.

Middle Red X - Splits

Saturday Oct 4, 2014 #

Running warm up/down 20:00 [2]

Orienteering race 1:26:49 [3] 9.0 km (9:39 / km) +295m 8:17 / km
shoes: Inov-8 X-Talon 212 2014

US champs long.

Long Red X - Splits

Friday Oct 3, 2014 #

Event: 2014 US Nationals
 

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